Monday Training and Diet Day 126

AM Run 30 mins in Z1

PM
A: DB Bench @ 1111; 12-15; Rest 2 min X 3
B: DB 1 arm bent over row @ 21X1; 8-10; rest 1 min b/t arms X 3
C: Dip @ 30X1; 3-5; rest 3 min X 3
D: Seated Row @ 31X1; 8-10; rest 2 min X 3

Results

Pre Run Americano and Creatine/BCAA solution
AM Fasted Run 30 mins. complete - focused on some Pose Tech.

PM WOD
A: 55/60/60 all x 12
B: 50 x 10/ 60 x 10/75 x 10
C: 25 x 5/ 30 x 4/ 35 x 4
D: 120/150/150 all x 10
Post WOD Creatine/BCAA solution

Diet
Meal 1 (9:25 - 9:50am) Post Run
Egg, Turkey and Spinach Loaf with Avocado and Salsa

Meal 2 (3:20 - 3:45pm) Post PM WOD
Chicken and Organic Butternut Squash (50gP/12gC)

Meal 3 (4:45 - 5:25pm)
8oz Bison with Sauteed Onions and Mushrooms in 2tbsp of Coconut Oil over a Bed of Lettuce with Cucumbers


Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,702
Total Protein: 168
Total Fat:  83
Total Net Carb:41